4 Simple Stretches to Relieve Neck and Shoulder Tension

A woman gently holding the back of her neck in discomfort, illustrating common neck and shoulder tension caused by stress or poor posture—featured in our blog on simple stretches to relieve upper body tension.

If you’ve ever caught yourself rubbing your neck at your desk or rolling your shoulders between meetings, you’re not alone. In a recent Instagram poll, 80% of our followers said they carry most of their tension in their neck and shoulders. Whether it’s from long hours at a desk, poor posture, or increased daily stress, this area tends to be tight and sore for most of us. Luckily, you don’t need an hour-long yoga session to start feeling relief. These four simple, mindful stretches can help release tightness, improve mobility, and calm your nervous system—right from your home or office.

Try These Easy Stretches to Release Neck and Shoulder Tension:

1

Side Neck Stretches

Drop your left ear toward your left shoulder, stretching the right side of your neck. For even more sensation, you can reach for the underside of your chair with your right hand, or you can cross your right arm behind your back. Pause here for 4-5 breaths before switching sides.

A woman gently tilting her head to the right to stretch the left side of her neck, demonstrating a simple stretch to reduce neck and shoulder tension from stress or poor posture—featured in our blog on relieving upper body tightness.

A woman gently tilting her head to the left to stretch the right side of her neck, demonstrating a calming stretch to ease neck and shoulder tension caused by stress, tech use, or poor posture—part of our guide on upper body stretches.

2

Chin Tucks

Place your pointer and middle fingers on your chin and gently press your chin into your chest, lengthening the back of your neck. Pause here for 3-5 seconds, and then release. Repeat 10 times.

A woman sitting upright with shoulders relaxed, gently drawing her chin back to perform a chin tuck exercise—an effective stretch to reduce neck and upper back strain, improve posture, and relieve tension from prolonged screen use.

3

Shoulder Shrugs

On your inhale, shrug your shoulders up towards your ears. Pause briefly after the inhale and continue squeezing your shoulders. On your exhale, drop your shoulders and let them be heavy. Repeat 7-10 times.

A woman gently lifting and lowering her shoulders in a shoulder shrug exercise—an easy, effective movement to release built-up tension in the neck and shoulders and improve circulation after long periods of sitting or stress.

4

Butterfly Wings

Place your hands on the tops of your shoulders and trace circles with your elbows in one direction. After 7-10 rounds, reverse the direction of the circles. Next, inhale and pull your elbows away from your midline, opening up through your chest. As you exhale, curl your spine and bring your elbows close to each other in front of you. Repeat this 7-10 times.

At Embodied Wellness Center, we specialize in mind-body approaches to stress relief through somatic therapy, yoga-based practices, and personalized wellness support. If you’re holding tension in your neck, shoulders, or anywhere else in your body, we’re here to help you find lasting relief. Book a session today or contact us to learn more about how our holistic therapy services can support your mental, emotional, and physical well-being.

*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.